How to manage the ‘Winter Blues’

Seasonal Affective Disorder, aka ‘SAD’ is an actual thing!  It’s scientifically proven.  So, stop the eye rolls, grab yourself a brew, get cosy under a blanket and read on to understand more about it, what the symptoms are and what you can do about it.

Understanding Seasonal Affective Disorder

I used to be in the eye rolling camp when I would hear people saying they had Seasonal Affective Disorder also known as ‘SAD’, just thinking that they’re ‘just sad and feeling a bit low’.  I almost felt like saying, “Get a grip, just get an extra jumper on and keep warm!”.  But, it’s much more than that.

As the days shorten and temperatures drop, some of us notice a shift in mood and energy levels. This isn’t just a case of “winter blues”; it may be Seasonal Affective Disorder (SAD). Whilst you’re here for a few minutes, we’ll explore what SAD is, how it shows up, and strategies to manage its symptoms, allowing for better mental health and wellbeing through the darker months.

“SAD is a type of depression triggered by seasonal changes.”

Seasonal Affective Disorder is actually a type of depression triggered by seasonal changes, most commonly in autumn and winter. SAD affects people each year as daylight hours shorten, and although anyone can experience it, the severity and symptoms can vary from person to person. Often, those affected by SAD may feel trapped in a cycle of low energy and sadness that can impact daily functioning.

Symptoms of SAD: Recognising the Signs

While SAD symptoms mirror those of depression, they typically appear in a specific pattern aligned with seasons, most often emerging in late autumn or early winter and improving in spring. Key symptoms include:

Persistent low mood, feeling irritable, anxious, angry: Many experience a prolonged sadness, feeling down and low most of the day, you may seem to have less patience than usual. You may feel like you're emotional at the tiniest little thing.

Loss of interest in activities: Enjoyable activities lose their appeal, leading to isolation.

Low energy and fatigue: Feeling lethargic, fatigued, even after ample rest, is common.

Sleep issues: Often, people with SAD feel the need to sleep longer, and find it hard to get up in the morning. Some people can also be sleeping too much or completely the opposite - sleeping too little.

Difficulty concentrating: Concentration and memory issues arise, affecting productivity.

Changes in appetite and weight: Carbohydrate cravings are typical, and some people experience weight gain because their appetite increases.  Some people may experience a loss in appetite.

Decreased libido: Sometimes, a lack of interest in sex or physical touch may be experienced.

Feelings of despair, hopelessness or guilt: Many experience a negative self-image, feelings of worthlessness, suicidal feelings.

My own experiences of living with SAD

My own personal experiences were that I would really struggle to get up in the mornings, I would leave it until the latest possible moment and then find myself rushing around to get out the house on time each morning.  Almost like I was paralysed, and sometimes I would think of every excuse under the sun to maybe avoid leaving the house at all but then I would give my head a wobble and get moving.

The evenings would come round so fast as the hours of daylight reduced and I would feel like it’s bedtime most of the time.  My body clock was out of sync so much, just by a change in the daylight hours and the weather - how ridiculous does that sound?!  But, it’s not ridiculous, it is an actual condition. 

“I would feel drained and hard to get motivated to even get dressed on my days off.”

I kept a diary of how I was feeling each day.  I went to my GP and had a blood test for Vitamin D levels which were ridiculously low.  I got a Lumi Lamp (more about that further down in the blog) and worked on sticking to a regular bedtime wind down routine to train my brain to recognise that when I take a warm drink upstairs, take my earrings out, take my watch off and change into my pyjamas, cleanse, tone and moisturise my face and get into bed with a book that THIS is now bedtime. I make sure that I avoid any naps on the sofa and keep myself occupied through the early evening.  I ensure I keep to the same sleep/wake times every day as much as possible, and it really has helped.

Why Does Seasonal Affective Disorder Occur?

SAD’s exact cause isn’t fully understood, but it is thought that there can be a genetic link that makes people more vulnerable, but several factors are believed to contribute:

Reduced Sunlight Exposure: The decrease in sunlight during autumn and winter affects our body's internal clock or circadian rhythm, which helps regulate sleep and mood. With less sunlight, this rhythm is disrupted, leading to symptoms like fatigue and low mood.

Serotonin Levels: Serotonin is a hormone that effects your mood, appetite and sleep. Sunlight plays a crucial role in the production of serotonin.  Reduced sunlight can lead to lower serotonin levels, contributing to depression-like symptoms.

Melatonin Levels: Melatonin is a hormone that makes you feel sleepy.  Our bodies produce more melatonin in darkness, helping us sleep. In winter, longer nights mean increased melatonin production, leading to drowsiness and lower energy throughout the day.  Those with SAD may even produce higher than usual levels of melatonin.

Vitamin D Deficiency: Less sun exposure during winter means a drop in Vitamin D production. Since Vitamin D affects serotonin activity, a deficiency can contribute to depressive symptoms.

Gender Differences in SAD Symptoms

Interestingly, SAD appears to impact women more often than men. Studies suggest that women are 2 to 4 times more likely to experience SAD than men. Women may experience more intense symptoms of fatigue, irritability, and carbohydrate cravings. Meanwhile, men, though less likely to have SAD, may present more severe symptoms when they do, potentially including heightened irritability or social withdrawal. Awareness of these gender differences helps in understanding how SAD manifests and may shape treatment approaches.

Impact of SAD on Mental Health and Wellbeing

SAD goes beyond simple seasonal adjustment and can seriously impact mental health, particularly if left untreated. People with SAD may experience a decline in their overall wellbeing, affecting work, relationships, and quality of life. The repetitive annual cycle of symptoms can also create anxiety around the changing seasons, as those affected by SAD may dread the approach of autumn and winter. 

“My breakthrough was that when I stopped and thought: I’ll give some of these tips a try… and, I found out that things actually improved!”

Practical Tips for Managing SAD Symptoms

While SAD can be challenging, several strategies have been shown to help alleviate its symptoms:

Maximise Sunlight Exposure:

Get Outside: Even on cloudy days, natural light can be beneficial. Aim for a short walk during daylight hours.

Consider Light Therapy:

Light therapy is one of the most common treatments for SAD. Special SAD lamps (light boxes) simulate sunlight exposure, helping to reset your biological clock and boosting serotonin levels. A 20-30 minute daily session can help improve mood and energy levels. Consult a healthcare provider for guidance on specific light box use. Or try a Lumi Lamp to gently wake you each morning as an alternative.

Prioritise Physical Activity:

Exercise helps increase serotonin and endorphins, which naturally improve mood. Physical activity also supports better sleep, increased energy, and a reduction in stress. Activities like brisk walking, yoga, or swimming can be especially helpful.

Maintain a Balanced Diet:

Managing carbohydrate cravings with a balanced diet helps stabilise energy levels. Whole grains, lean proteins, and fruits and vegetables support a steady blood sugar level, reducing mood swings and fatigue.

Consider Vitamin D Supplements:

Speak with a healthcare provider about a vitamin D supplement, especially during the winter months. Ensuring adequate Vitamin D levels can help counteract its seasonal drop and provide a mood boost.

Create a Consistent Sleep Routine:

Maintaining regular sleep habits helps regulate your body clock. Try to go to bed and wake up at the same time each day, and avoid overstimulating activities before bed.

Social Connection:

Even if socialising feels difficult, spending time with friends, family, or support groups can alleviate feelings of isolation. Virtual meetings, phone calls, or coffee with a friend can significantly lift your mood.

Professional Help: When to Reach Out

If SAD symptoms persist and impact daily life, seeking professional help can make a significant difference. You could speak to a GP or consulting a Counselling Therapist can be a source of personalised strategies and support for coping with Seasonal Affective Disorder.

Therapies like Cognitive Behavioural Therapy (CBT) have been found effective in treating SAD as well as SSRIs - Selective Serotonin Reuptake Inhibitors - to produce more serotonin to help boost your mood. Lifestyle measures such as getting as much sunlight as possible and exercising regularly can help manage your stress level.  

Regarding the ‘getting as much sunlight as possible’: It’s a common misconception that the sun has to be out in full force in order for this to be beneficial.  Whilst this is the best time, you can still absorb sunlight and get that Vitamin D when it’s cloudy too. 

The UV rays of the sun pass through more than 90% of light cloud.  Thick and grey, stormy clouds will block more of the suns rays and reduce the levels by around 25%.  It might help to think of it like this: You know when you have a cloudy day on holiday but you still get sunburned? It’s the same thing, you will still get the Vitamin D production in your body on a cloudy day and something is better than nothing. 

You need to get outside in the fresh air though, you cannot get your Vitamin D through a window! The glass window will block the suns rays.

It is essential to get your Vitamin D levels checked too! A simple blood test at the GP surgery can do this.  In the UK, we are all deficient in the winter months.  If you have low levels of Vitamin D, you may experience some of the following symptoms: 

Rapid breathing or shortness of breath, headaches, indigestion, loss of appetite, vision problems. Feeling weak/tired, diarrhoea, sore or red tongue, mouth ulcers, memory, understanding and judgment problems - read more about this HERE.

I’ve found a Lumi Lamp to be a real help (link below) because the light mimics the sunlight timed perfectly in the lead up of your alarm going off to wake you every morning.  The light gradually kick starts your circadian rhythm, signalling that it’s time to get up.  Something so simple has made a huge difference for me. I also take Vitamin D supplements prescribed by my doctor ( Note: I have absorption problems through Ulcerative Colitis which is a form of inflammatory bowel disease so take a higher than usual dose).

Wrapping Up - Embracing the Season with Self-Care

Seasonal Affective Disorder is more than just winter blues; it’s a real challenge affecting many people’s lives and wellbeing. With self-care strategies, lifestyle adjustments, and professional support, it’s possible to manage SAD and enjoy the winter months more fully. By being proactive and mindful, you can take steps to maintain a balanced outlook and nurture your mental health and wellbeing throughout the changing seasons.

Before you jump to conclusions, find out the facts.

If you’re reading this thinking ‘this sounds just like me!’ try some of the tips above and be kind to yourself.

If you would like to know more about how CBT techniques can help you with Seasonal Affective Disorder, get in touch! I’ll be happy to share some techniques with you.

In the meantime, be kind to yourself, and take care, until next time, Sharon.

Useful Links

For the LUMI LAMP click HERE (this is the lamp I got a couple of years ago and it’s still going strong!)

For more information on Seasonal Affective Disorder from the NHS click HERE.

For more information on Seasonal Affective Disorder from MIND click HERE.